MANYAN ABINCI 12 WAƊANDA SUKE DA WADATA A CIKIN SEROTONIN & HANYOYI DON ITARA SHI - PAMPEREDPEOPLENY.COM

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Gida Lafiya Gina Jiki Gina Jiki lekhaka-Swaranim sourav Na Swaranim sourav a kan Janairu 3, 2019

Serotonin shine monoamine ^[1] , ko kuma kawai sanya wani sinadarai, wanda ke taka rawar mai juyawar jijiyoyin jiki. Mafi yawa ana samunta ne a cikin kwakwalwa, amma kuma a ƙananan allurai a cikin rufin ciki da kuma platelets na jini. A kimiyance, ana kiranta 5-hydroxytryptamine, ko 5-HT, amma don fahimtar kowa ana kiranta 'sinadarin farin ciki'.

Ayyukan Serotonin

Tunda yake isar da sakonni daga wani bangare na kwakwalwa zuwa wancan yana da tasiri a kusan kowane irin hali ^[1] ya zama yunwa, buƙatun motsin rai, motsa jiki, fahimi da ayyukan atomatik. Hakanan yana shafar lokutan bacci na mutum. An daidaita agogo na ciki tare da matakan serotonin. ^[biyu] Wannan sinadarin shima yana taka rawa wajen daidaita yanayin - farin ciki, bakin ciki, tashin hankali wasu fewan bangarori ne na aikinsa na yanayi.

Kasancewa a cikin ciki, yana taimakawa da sauƙin hanji da narkewar abinci. Yana taimakawa jinin jini a cikin daskarewa akan lokaci don haka yana taimakawa tare da saurin warkar da tabon da raunuka. Yana sarrafa matakan jini don fitar da duk wani mummunan abinci yayin gudawa ko tashin zuciya. Hakanan yana inganta ƙoshin lafiya da ƙarfi.

Serotonin yana taka muhimmiyar rawa a rayuwar jima'i. Levelsananan matakan wannan hormone suna kula da babban libido.

Abincin da ke Tallafa Matakan Serotonin

Mu ne abin da muke ci. Mafi yawan tarkacen abinci da soyayyen abinci, abubuwan rashin lafiya da muke cinyewa, mafi girman shine damarmu na jin takaici, kasala da munanan motsin rai. Lokacin da muke shan kwayoyin, ingantaccen abinci wanda ke ciyar damu gaba ɗaya, muna da kyakkyawan tsammanin kasancewa cikin 'jin daɗi-yanayi'.

1. Tofu

Kodayake tofu ^[5] bashi da serotonin kai tsaye, yana dauke da sinadarai guda uku wato tryptophan, isoflavones da kuma hadadden carbohydrates wadanda suke taka muhimmiyar rawa wajen samar da sinadarai. Tofu kyakkyawan tushe ne na tushen furotin mai tsire-tsire. Kofi ɗaya na tofu yana ba da kusan kashi 89 na tryptophan.

Isoflavones yana haɓaka matakin furotin na jigilar serotonin. Hakanan, ƙwayoyin carbohydrates masu haɗari suna tsayawa na dogon lokaci a cikin jini kuma basa fasa sauƙi. An san shi don haɓaka samar da wannan ƙwayar cuta a cikin kwakwalwa. Wadannan mahaɗan guda uku da ke aiki tare suna shafar hawan yanayi da homonin jima'i.

2. Salmon

Salmon shine ɗayan wadataccen tushen furotin don masu son cin abincin teku. Yana ba da ƙwarin gwiwa sosai kuma an san shi azaman aphrodisiac. Yana da adadi mai yawa na omega-3 wanda ke taimakawa wajen samar da serotonin. Sakin 5-HT a cikin hanyoyin taimakon jini yana daidaita libido.

3. Goro

Akwai nau'ikan goro iri-iri ^[8] ana samun sauƙin kamar almond, macadamia da goro. Suna dauke da adadi mai yawa na omega-3, wanda ke taimakawa wajen sakin serotonin a cikin jini. Dangane da gwajin da aka gudanar tsakanin rukunin mutane biyu, mutanen da suka ci goro tsawon makonni takwas sun sami ci gaba a cikin Mimar Mood Disturbance. Koyaya, nau'ikan iri daban-daban suna samar da matakan da basu dace ba na 5-HT.

4. Tsaba

Akwai zaɓuɓɓuka da yawa a kasuwa idan ya zo da tsaba masu cin abinci ^[7] . Kadan daga cikin wadanda aka saba dasu sune kabewa, kankana, squash, flax, sesame, chia, basil, da dai sauransu. Duk wadannan suna da matakai masu kyau na omega-3 fatty acids, wadanda ke tsara samar da serotonin. Hakanan, blackar baƙar fata ko baƙar fata baki ɗaya yana da kashi mai kyau na tryptophan wanda ke ƙaruwa matakan 5-HT na kwakwalwa.

5. Turkiya

Turkiyya ta ƙunshi matakan tryptophan fiye da kaza ko naman alade. Hakanan yana da kyawawan matakan sauran amino acid shima. Lokacin da aka haɗa naman turkey tare da wasu tushen abinci mai ƙwanƙwasa, yana aiki mafi kyau don haɓaka matakan serotonin a cikin kwakwalwa, don haka yana sanya mu jin daɗi, watakila ma bacci.

6. Kayan lambu masu ganye

Da ^[6] ganye akan farantin salatinmu yana da fa'idodi da yawa. Ba wai kawai suna da wadata a cikin fiber da ma'adanai ba, amma har ma suna ƙunshe da muhimman ƙwayoyin mai. Brussels sprouts, kale da alayyafo suna da kashi mai kyau na alpha-linolenic acid, wanda ke taimakawa wajen samar da serotonin.

7. Madara

Madara ^[9] da sauran kayan kiwo suna dauke da alpha-lactalbumin, wanda yake mai girma a cikin tryptophan. Wannan shine dalilin da ya sa ake ba da kyakkyawar madara mai kyau mai kyau kafin yin bacci, saboda yana haifar da serotonin, wanda ke sa mu zama masu nutsuwa. Matan da ke fama da cututtukan premenstrual kuma na iya shan madara a kai a kai don haɓaka yanayin haushi, barci mara nauyi da ƙoshin carbohydrates.

8. Qwai

Qwai kyakkyawan tushe ne na furotin mai tsabta kuma suna dauke da muhimman amino acid da kuma kitse mai mai. Qwai ya qunshi babban tryptophan kuma ya zama cikakke don kiyaye matakan serotonin a jikinmu.

9. Cuku

Cuku ^[9] wani samfurin kiwo ne wanda ya ƙunshi alpha-lactalbumin. Yawan tryptophan ba shi da yawa, amma tabbas yana ba da gudummawa kaɗan don daidaita matakan 5-HT.

10. 'Ya'yan itace

Ayaba, plum, mangoes, abarba, kiwi, ruwan zuma da 'ya'yan inabi yadda ya kamata suna samar da serotonin saboda yawan kwayar cutar. 'Ya'yan itãcen marmari kamar tumatir da avocados suna da ƙima a cikin abubuwan gina jiki, waɗanda ke taimakawa wajen haɓaka da daidaitawar matakan 5-HT.

11. Gulbi

Popcorn ya ƙunshi hadadden carbohydrates tare da ƙananan glycemic index. Wadannan carbohydrates suna tsara kwararar serotonin, wanda hakan yana inganta yanayin mu.

Manyan abinci guda 11 wadanda suke dauke da babban tryptophan bisa ga USDA ^[14]

Hanyoyi masu Inganci Don Daidaita Serotonin

1. Yawan amfani da ganyen shayi kamar baƙar fata, oolong ko koren shayi yana ƙara maida hankalin L-theanine, wanda shine amino acid. Yana haɓaka matakan 5-HT a cikin kwakwalwa, don haka, yana haifar da annashuwa da kwanciyar hankali. Ganyen shayi yana da mafi yawan L-theanine. Wannan shine dalilin da ya sa aka ba da shawarar samun shi a kowace rana don haifar da ƙananan damuwa da raunin hankali.

2. Turmeric ya ƙunshi curcumin, wani ɓangaren aiki wanda ke taimakawa serotonin ya ci gaba da aiki na dogon lokaci a cikin kwakwalwa.

3. Magnesium, zinc da kuma bitamin D na kara taimakawa jijiyoyin jiki su samar da serotonin, ta haka yana rage damar damuwar.

4. Rhodiola rosea ruwan 'ya'ya sun dawo da matakan yau da kullun na 5-HT kuma suna taimakawa mutanen da ke fama da rashin bacci, damuwa na yau da kullun, cututtukan bipolar da rashin motsin rai.

5. Saffron, magnolia bark da ginger na da tasiri wajen magance matsalar tabin hankali, ta hanyar kara kwayar serotonin a cikin kwakwalwa.

6. Za a iya amfani da mayuka masu mahimmanci kamar su lavender, Rosemary, orange, peppermint, jojoba, da sauransu, domin shafawa gashi da kuma shafa fata. Suna haɓaka yaduwar jini kuma suna toshe maganin serotonin, saboda haka suna ba da maganin antidepressant, halayen shakatawa.

Canje-canje na Rayuwa Don Seara Serotonin ^[12]

1. Rage danniya

Jiki yana sakin homon cortisol yayin damuwa. Idan mutum ya kasance cikin damuwa sau da yawa, cortisol na iya sauke nauyin serotonin nasa. Don magance ɗabi'un damuwarmu, ya kamata muyi aikin tunani a kowace rana na mintina goma zuwa goma sha biyar. Yin tunani mai kyau na jarida yana taimaka wajan rarraba damuwarmu zuwa ga tsarin kirkirar abubuwa. Shan ganyen shayi, shan abinci mai gina jiki duk wani bangare ne na canjin rayuwarmu mai kyau.

2. Motsa jiki

Arasawar da motsa jiki ya haifar na iya ƙara matakan tryptophan, don haka daidaita serotonin a cikin kwakwalwa. Yana da mahimmanci ayi aiki koda aƙalla rabin sa'a kowace rana. Ba lallai ba ne a faɗi, muna jin daɗin cikinmu da ƙarfin gwiwa. Serotonin yana haɓaka yanayinmu da girman kanmu. Mutanen da ke motsa jiki akai-akai ba su da saurin damuwa.

3. Yoga da tunani

Yoga da zuzzurfan tunani suna taimakawa wajen gano chakra da kuma daidaita tunaninmu. Muna koyon ɗaukar abubuwa da sauƙi da damuwa da ƙananan matsaloli. Yana taimakawa cikin wayar da kai, warware matsaloli, daidaita yanayin yanayi, da sauransu. Don haka muke koyon zama cikin damuwa-mafi yawan lokuta. Hanya ce mai tasiri don haɓaka serotonin da magance rashin daidaituwa ta hankali.

4. Ilimin halin dan Adam

Nasiha daga masu ilimin kwantar da hankali a lokacin yaƙi da rikice-rikicen hankali yana ƙaruwa aikin serotonin kuma yana rage damar damuwar rashin damuwa ta yau da kullun.

5. Kiɗa da rawa

An lura da kiɗa mai ɗagawa wanda ke haifar da rawar jiki don ƙara matakan 5-HT. Rawa tana taimakawa tare da ƙaruwar tryptophan. Tabbas kowane irin yanayi na motsin rai yana taimakawa wajen inganta yanayin mu.

Magungunan Jiki Don Seara Serotonin

1. Neurofeedback

Neurofeedback ^[10] ana amfani dashi yawanci a cikin ƙaura, PTSD, cututtukan fibromyalgia. Ana amfani da raƙuman ruwa na EEG don ƙirƙirar ƙirar ƙwaƙwalwar ajiyarmu ɗabi'armu da haɓaka suma suna samun tasiri lokaci guda. Bayan makonni biyu zuwa uku na jiyya, mai haƙuri bai sha wahala ba, gajiya da damuwa.

2. Maganin tausa

Tausa tare da mahimman mai, wani lokacin har ma mai na al'ada yana rage haɓakar cortisol kuma yana ƙaruwa matakin serotonin. Wannan yana taimaka wa mutum ya sami nutsuwa da nutsuwa. Amfani na yau da kullun yana da amfani wajen yaƙi da baƙin ciki.

mafi kyawun tashoshin youtube dafa abinci

3. Acupuncture

Wannan tsoffin magani na ƙasar Sin yana taimakawa don sauƙaƙewar jini da sauƙar tsokoki. Wannan yana haɓaka aikin serotonin a cikin magani, don haka inganta ingantacciyar lafiya ^{[goma sha]} .

4. Haske mai haske

Photobiomodulation ^[4] , wanda aka fi sani da Bright Light Therapy, yana daidaita matakan serotonin a cikin fewan kwanaki kaɗan. Koyaya, ba a san illolin da ake amfani da su na dogon lokaci ba. Idan aka yi amfani da shi don gajeren lokaci, tabbas za su iya magance cututtukan bipolar.

Illolin Hanyoyin Babban Matakan Serotonin

Matakan wuce gona da iri na 5-HT ^[13] na iya haifar da ciwo na serotonin, wanda shine yanayin barazanar rai. Hakan na iya haifar da shi ta hanyar magungunan warkewa ko haɗuwa da haɗarin magungunan nishaɗi da magunguna. Wannan na iya haifar da tashin hankali, rashin tabin hankali, halin rashin wayewar kai. Mutumin na iya fuskantar rawar jiki da hauhawar jini.

Ko da mutane masu tsaurin ra'ayi suna fama da tsawan matakan serotonin. Mata masu juna biyu da ke fama da cutar tsaka-tsakin jini yawanci suna haihuwar yara da ke da autism.

Don haka gabaɗaya, serotonin yana taka muhimmiyar rawa wajen sarrafa rikicewar yanayinmu da motsin zuciyarmu. Kyakkyawan sashi na wannan ingantaccen abinci mai ƙoshin lafiya yana da kyau don haɓaka ƙarfin mu da ƙimarmu. Hakanan muna buƙatar yin canje-canje masu dacewa a rayuwarmu, don jimre wa damuwa, damuwa da rashin bacci. Amma kuma ya kamata mu kula kada mu wuce gona da iri. Balance yana da mahimmanci.

Duba Rubutun Magana

[1]Frazer A, Hensler JG. Serotonin. A cikin: Siegel GJ, Agranoff BW, Albers RW, et al., Editoci. Basic Neurochemistry: Kwayoyin Halitta, Salula da Harkokin Kiwon Lafiya. Buga na 6.
[biyu]Jenkins, T. A., Nguyen, JC, Polglaze, K. E., & Bertrand, P. P. (2016). Tasirin Tryptophan da Serotonin akan Yanayi da Haɗakarwa tare da Haƙiƙin Matsayin Gut-Brain Axis. Kayan abinci, 8 (1), 56.
[3]Fernstorm JD. (1988). Maganin carbohydrates da kira na serotonin na kwakwalwa: dacewa zuwa madaidaiciyar sarrafa madauki don daidaita shayar da carbohydrate, da kuma tasirin amfani da aspartame. Sanya 1, 35-41
[4]Tomaz de Magalhães, M., Núñez, S. C., Kato, I. T., & Ribeiro, M. S. (2015). Haske mai haske yana daidaita matakan serotonin da kwararar jini a cikin mata masu ciwon kai. Nazarin farko. Kimiyyar ilimin gwaji da magani (Maywood, NJ), 241 (1), 40-5.
[5]Messina M. (2016). Soya da Sabuntawa na Lafiya: Bincike na Litattafan Clinical da Epidemiologic Literature. Kayan abinci, 8 (12), 754.
[6]Ko, S. H., Park, J. H., Kim, S. Y., Lee, S. W., Chun, S. S., & Park, E. (2014). Sakamakon Antioxidant na Alayyafo (Spinacia oleracea L.) plementarin cikin Berayen Hyperlipidemic. Rigakafin rigakafin abinci da kimiyyar abinci, 19 (1), 19-26.
[7]Perveen, T., Haider, S., Zuberi, N. A., Saleem, S., Sadaf, S., & Batool, Z. (2013). Ara Matakan 5-HT Bayan Gudanar da Gudanar da Gudanar da Mulkin Nigella sativa L. (Seedan Blackasa) Produarfafa Maganin Ciwon Mai a cikin Beraye. Scientia pharmaceutica, 82 (1), 161-70.
[8]Grobe, W. (1982) Haɗin serotonin a cikin kwayakin goro. Tsarin jiki. 21 (4), 819-822.
[9]Saƙa, Samantha & Laporta, Jimena & Moore, Spencer & Hernandez, Laura. (2016). Serotonin da alli homeostasis a lokacin canji. Endocrinology na Dabbobin Gida. 56. S147-S154.
[10]Hammond, D. (2005). Neurofeedback tare da damuwa da rikicewar rikicewa. Yaran yara da yara masu tabin hankali na Arewacin Amurka. 14. 105-23, vii.
[goma sha]Lee, Eun & Warden, Sherry. (2016). Sakamakon acupuncture akan maganin serotonin. Jaridar Turai ta Magungunan Haɗin Kai. 8, (4).
[12]Lopresti, AL, Hood, SD, & Drummond, PD (2013) .Bayani game da abubuwan rayuwa waɗanda ke ba da gudummawa ga mahimman hanyoyi masu alaƙa da babban damuwa: Abinci, barci da motsa jiki. Jaridar Cutar Dama. 148 (10), 12-27.
[13]Crockett, M. J., Siegel, J. Z., Kurth-Nelson, Z., Ousdal, O. T., Labari, G., Frieband, C., Grosse-Rueskamp, J. M., Dayan, P.,… Dolan, R. J. (2015). Rarraba Rarraba na Serotonin da Dopamine akan Darajar cutarwa a Yanke Shawarwarin ralabi'a. Ilimin halitta na yanzu: CB, 25 (14), 1852-1829.
[14]Tryptophan, USDA Abincin Bayanai na Databases. Ma'aikatar Binciken Noma ta Noma ta Amurka.